2 tablespoon (medium) of Cretan Spread (40 g) has 112 calories. That works out to 280 calories per 100 g. It contains 1.7 g of carbs, 3.4 g of protein, 9.8 g of fat and 0.6 g of fiber. Its 0.4 µg of B12 covers 15% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Cretan Spread?

Cretan Spread is a Turkish meze inspired by Cretan flavours, usually made by mixing white cheese and lor with walnuts, olive oil and fresh herbs. Some versions include olives or use a different blend of cheeses. It is thick and slightly coarse, with a salty, tangy cheese flavour balanced by the richness of walnuts and oil. In Turkey it is served with toasted bread as part of a meze spread, and can also be eaten at breakfast. The cheese contributes protein, while the oil and walnuts make it energy-dense. For a lighter serving, pair it with cucumber or sweet pepper and keep the bread portion modest.

Cretan Spread Nutrition Facts

Selected: 100 g

280

KCAL / 100G

Carbs

4.2g

· 2% DV

Protein

8.5g

· 17% DV

Fat

24.5g

· 31% DV

Fiber

1.4g

· 5% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 6% · Protein 13% · Fat 81%

Cretan Spread Vitamins & Minerals

Vitamins

B12

0.9µg · 38% DV

0.32mg · 25% DV

Biotin

7µg · 23% DV

Vitamin A

180µg · 20% DV

Minerals

Sodium

670mg · 29% DV

Phosphorus

190mg · 27% DV

Calcium

260mg · 26% DV

Selenium

7µg · 13% DV

How Nutritious Is Cretan Spread?

Nutrient density

High

65/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Low

32/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Cretan Spread Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Cretan Spread

To burn the 280 calories in 100 g:

🚶

69min

Walking (5 km/h)

🏃

29min

Running (8 km/h)

🚴

38min

Cycling

🏊

33min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Cretan Spread Processed?

NOVA 3

Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Cretan Spread Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts yes

Fish free

Soy free

Sesame free

Which Diets Is Cretan Spread Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Cretan Spread Fat Profile

SATURATED

7.5g

MONOUNSATURATED

12.2g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 9.4:1

Above the ideal 4:1 (9.4:1).

Compare Cretan Spread

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Foods Similar to Cretan Spread

🧴

Hawthorn Vinegar

18 kcal

🌯

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210 kcal

🌯

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195 kcal

🍫

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350 kcal

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Frequently Asked Questions About Cretan Spread

What is Cretan spread made of?

Cretan spread is a savory cheese-based meze commonly made with feta, ricotta, olive oil, walnuts, and herbs. Recipes vary, and some include chopped olives or garlic. The result is a thick spread with a salty, tangy flavor and a pleasantly coarse texture.

Is Cretan spread actually from Crete?

Not necessarily. The name is used for a cheese-and-herb meze associated with Cretan flavors, but recipes sold or served as Cretan spread can be local adaptations rather than one standardized dish from Crete.

How do you make Cretan spread at home?

To make Cretan spread, mash the cheeses with a fork, then mix in olive oil, chopped herbs, and walnuts. Add the oil gradually and stop while the mixture is still slightly chunky; a food processor can make it too smooth.

Should Cretan spread be smooth or chunky?

Cretan spread is usually best slightly chunky rather than completely smooth. Small pieces of walnut, herbs, or olive give it texture, while mashing the cheese well keeps it easy to scoop and spread.

What do you serve with Cretan spread?

Serve Cretan spread with toasted bread, pita, or crisp vegetables as part of a meze board. It also works as a sandwich spread; pair it with fresh tomato or cucumber to balance its rich, salty cheese flavor.

Can you make Cretan spread without walnuts?

Yes, you can make Cretan spread without walnuts. Leave them out for a smoother mixture, or add chopped olives or extra herbs for texture and flavor; those additions change the taste but keep the spread easy to serve with bread.

Can Cretan spread be made ahead?

Yes, Cretan spread can be made a day ahead and kept covered in the refrigerator. Chilling gives the herbs and cheese time to meld; stir it before serving, and let it sit briefly at room temperature so it is easier to spread.

How long does Cretan spread last in the fridge?

Cretan spread keeps for about 3–4 days in a sealed container in the refrigerator. Use a clean utensil each time and return leftovers to the fridge promptly; discard the spread if its smell or appearance changes noticeably.

Can you freeze Cretan spread?

Freezing Cretan spread is not recommended. The cheese and olive oil can separate as it thaws, leaving the texture watery or grainy; prepare a smaller batch instead and keep it chilled for a few days.

Can Cretan spread be used as a sandwich filling?

Yes, Cretan spread makes a flavorful sandwich filling. Spread a thin layer on bread and add crisp vegetables such as cucumber or lettuce; avoid piling on other salty cheeses, since the spread itself is already savory.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026